Medium-chain triglycerides (MCTs) are fatty acids that can help you shed fat, enhance your performance at the gym, and increase your mental clarity.

Thanks to the numerous benefits of consuming MCTs, this popular dietary supplement is projected to grow annually and reach a $2.46 billion market size by 2025[*].

While too much MCT oil can be tough on your digestive system, causing stomach pain and discomfort, MCT powder is an alternative that allows you to reap the health benefits of MCTs with fewer side-effects.

Both MCT oil and powder will provide you with the same health benefits. But read on to learn about the differences between MCT oil and MCT powder, how to use MCT powder to enhance your health and reach your goals, and how to choose the highest quality MCT supplements.

What is MCT Powder?

Medium-chain triglycerides (MCTs), also called medium-chain fatty acids (MCFAs), are triglycerides with two or three fatty acids and an aliphatic tail of six to 12 carbon atoms.

The most common MCTs are caproic acid (lipid number C6), caprylic acid (C8), capric acid (C10), and lauric acid (C12).

Coconut oil and palm kernel oil are the primary commercial sources of MCTs. The most common applications for medium-chain triglycerides are dietary and health supplements, personal care and cosmetics, and pharmaceutical manufacturing. Globally, the commercial production of MCTs exceeds 270 kilotons per year[*].

MCT powder is manufactured from MCT oil using a process called spray drying. Manufacturers use specialized industrial equipment to bind MCT oil to a microscopic fibrous carrier powder, which converts the liquid MCTs to a solid, powdered form.

During spray drying, the two substances are homogenized (blended) to create a suspension, fed through an atomizer to reduce their particle size, dried using hot air, and separated from exhaust gases.

The end result is a powdered nutritional supplement with all of the benefits of MCT oil that’s portable, easy to blend into nutritious smoothies, and suitable for use in recipes.

MCT Oil vs. Powder

Although MCT oils and MCT powders both offer the same range of health benefits, there are some unique pros and cons to each type of MCT supplement.

Digestive Distress

While research shows that too much MCT oil consumption can sometimes lead to digestive issues including nausea, upset stomach, and diarrhea, many people find that MCT powder supplements are easier to digest[*]. If you’ve ever experienced these side-effects from MCT oil, MCT powder is worth a try.

Convenience

Compared to liquid MCT oil, MCT powders are less messy, more convenient, and easier to transport. For anyone who’s spilled MCT oil in their kitchen, or lugged a glass bottle in their suitcase during travel, the ease of use and portability of MCT powder is a significant advantage.

Texture and Mixing

Adding healthy fats like MCTs to your coffee or other beverages is a great way to boost your dietary fat intake and delay hunger pangs. Medium-chain triglyceride oil products mix poorly and lend an oily, greasy feel to coffee and other drinks, but MCT powder mixes easily and creates a pleasant, creamy texture when added to liquids.

Whether you opt for oil or powder, choosing a high-quality MCT supplement is essential. Low-quality MCT powders often use starches or other unhealthy fillers. MCT oils don’t contain fillers, but cheap MCT oil may suffer from excessive heat during manufacturing, low-quality MCTs, and impurities.

Research comparing the effects of MCT powders to those of MCT oil is sparse because MCT powder supplements are relatively new. However, a 2017 trial found that an emulsified MCT powder supplement was more ketogenic and had fewer side-effects compared to conventional MCT oil[*].

For an in-depth discussion comparing MCT oil and MCT powder supplements, you can also check out this ten-minute video from Dr. Anthony Gustin:

Medium-chain triglycerides are an excellent, clean source of ketogenic energy when they include the proper combination of MCTs. The highest-quality MCT supplements primarily or exclusively contain caprylic acid (C8), capric acid (C10).

Consuming medium-chain triglycerides can offer some of the benefits of ketosis before you’re completely fat-adapted.

According to a study of 28 healthy adults who took 30 milliliters (about one fluid ounce) of MCTs three times per day for 20 days, taking MCT supplements increases ketone levels and reduces the adverse symptoms that sometimes occur when starting a keto diet, aka, keto flu[*].

If you have a sensitive stomach, start by taking a teaspoon once or more each day. You can work your way up to a tablespoon several times per day, gradually, or experiment to figure out the most effective dose for your body.

There are many different ways to incorporate MCT powder into your daily routine:

During a fast: although strict fasting doesn’t allow for any calories, you can use a teaspoon of MCT powder to increase ketone production, suppress your appetite, reduce cravings, and extend your fast period.

At breakfast: a scoop of MCT powder is an ideal addition to your morning coffee, tea, or hot chocolate, and adds a pleasant, creamy texture to beverages.

At lunch or dinner: you can sneak MCT powder into stews, soup, sauces, and creams since it’s flavorless and acts as a thickening agent.

Pre- and post-workout: MCT powder is an ideal pre-workout supplement to boost your mental and physical performance. You can mix it with water, add it to a pre-workout drink, or use it after a workout in a protein smoothie to boost your recovery.

With other supplements: use MCT powder in combination with exogenous ketones to further boost ketone production.

The only limiting factor in using MCT powder is your imagination. No matter how you use this supplement, it’s a perfect way to up your healthy fat intake, encourage ketosis, and reduce cravings and hunger pangs.

What To Look For In MCT Oil Powder

High-quality medium-chain triglyceride powder supplements are an excellent idea, but unfortunately, many MCT oil powders on the market are mixed with unnecessary ingredients. Unhealthy fillers and other additives dilute the product and reduce the effectiveness of MCTs.

MCT powder has fewer digestive side-effects, is more portable, and is more versatile for mixing and cooking purposes compared to MCT oil. Some research also suggests that MCT powder is better absorbed for faster results.

While MCT powder is an excellent, convenient way to add medium-chain triglycerides to your diet, some people may opt for MCT oil since it’s less expensive.

Whether you choose oil or powder, sticking with high-quality MCT supplements is vital. Low-quality MCT supplements have unhealthy fillers, poor-quality MCTs, impurities, and other problems that you’re better off avoiding.

Responses (7)

Carol Terkosays:

Does it thin your blood? Since it’s an oil.

Rahul Chauhansays:

How much protein this powder can give to body compare to Whey protein. I want to use this powder instead of using whey protein, but I am not sure whether it has similar protein contribution when I will take one scoop of Keto powder. Or I will have to take more quantity to fulfill protein intake for my body after workout.